the week is set up like this: (upper = upper body , lower = lower body)
upper, lower, upper, lower, upper, rest, rest
I use only machines, I'm afraid I might hurt myself lifting big weights without some sort of safety
upper body workout includes: (3X15 on all) pectoral - 45 kg chest press - 37.5 kg arm extension - 35 kg arm curl - 32.5 kg delts machine - 30 kg lat machine - 40 kg low row - 45 kg abdominal crunch - 45 kg and then later 40 kg (3X15 on both) then I run for 8 minutes for 1.7 km (a little more than a mile) at a constant speed most of the run followed by a sprint at the end of it then I use the bicycle machine at the medium difficulty for about 4 minutes
lower body workout includes: (3X15 on all) leg press - 60 kg adductor - 50 kg abductor - 45 kg leg curl - 37.5 kg leg extensions - 32.5 kg then I run for 8 minutes for 1.7 km (a little more than a mile) at a constant speed most of the run followed by a sprint at the end of it then I use the bicycle machine at the medium difficulty for about 4 minutes
His face cracks me up. Who the hell created this meme
Lincoln Watson
unhallowed coomposter
Levi Powell
>abdominal crunch >leg extension
dont do these. Substitute leg extensions for lunge or split squat. Stir The Pot exercise instead of crunches
Austin Gomez
God fucking damn it
Leo Walker
POST BODY, FAGGOT
James Watson
I used to weigh 130 kg and 45 kg then gained 15 and then started going to the gym (I lost this weight by starving myself). so I have stretch marks and would prefer not posting pictures of my body here.
Nicholas Martinez
lost 45*
Cameron Nguyen
>upper = upper body >lower = lower body Thanks for clearing that up
Michael Robinson
Blonde hair + brown eyes is so fucking sexy
Matthew Nelson
Fucking yikes, no wonder you’re an orbiter Disgusting fatty
Juan Lee
What’s your goal OP? Can’t help you if we don’t know what you want.
I know that the current routine focuses on endurance rather than strength or mass. If I want to gain muscle mass instead how should I change it? also, would you add/subtract anything from it?
William Brown
>Who the hell created this meme Society's ills
Aaron Perez
Someone who thinks they can get this board to stop posting pics of hot girls. An impossible battle
Parker White
Oh nononononono, not again. IM FUCKING COOMINGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG
Wyatt Long
BRUTHA YA KNOW I GOTTA DO IT ONE MORE TIME, LAST FOR THE DAY, BUT I BE FUCKING COOOOOOMING AHHHH, NEBRO, I BE CUUUUUOOOOOOMING YEAHHHH
Samuel Turner
based
Benjamin Wright
lurk more before trying to create your own program
OH FOC AAAAOOOORRRGGHHHHHHHH I WANT TO COOOOOOOM AND IS THAT WOMEN TITS!? OOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO NNNICCEE I'M GONNA STROKE UNTIL THE COOOM COMES FOK I THINK I THINK I'M GONNA COOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOM
